Workout of the Day
7 minute EMOM: Clean & Jerk with 80% 1-rep max
7 minute AMRAP:
9 Front Squat
5 Shoulder to Overhead
NOTE: This workout, allegedly, comes from 4X CrossFit Games Champion Rich Froning. The weight he prescribed for the barbell is 175 lb. for men and 110 lb. for women. Choose your weight wisely or ask the coach what weight you should use. Please keep in mind that Mr. Froning has a 370 lb. clean & jerk, a 570 lb. deadlift and a 475 lb. back squat with a body weight of 198 lb. If you absolutely need a “formula” go with 70% of your push jerk 1-rep max. Shoulder to overhead means you should Push Press or Push Jerk.
2 sets of 10: Lateral med ball throw (5 on each side per round) (Click on the highlighted exercise for a video demonstration)
NOTE: Men who have never done this exercise should start with 14#. Women who have never done this exercise should start with a 10# med ball.
Post your scores to.